Intermediate Half Marathon Programme

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Intermediate half marathon programme
This programme is for runners who have already done a 5km, 10km or 10 mile race
and would like to move up to the next distance, or improve on an existing half
marathon time. The programme uses long runs so you can cover the distance, plus
tempo and speed work to increase your pace.
One mile is equivalent to 1.6km. For this training programme, distances in km have been rounded to the nearest whole number for simplicity.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
30 mins
tempo
30 mins
40 mins
30 mins
3 miles (5km)
Rest
Rest
(including 5 mins
long run
easy
cross training
speed work
warm up and
cool down)
30 mins
tempo
30 mins
40 mins
30 mins
5 miles (8km)
Rest
Rest
(including 5 mins
easy
cross training
speed work
long run
warm up and
cool down)
30 mins
tempo
30 mins
40 mins
30 mins
6 miles (10km)
Rest
Rest
(including 5 mins
easy
cross training
speed work
long run
warm up and
cool down)
30 mins
tempo
40 mins
6 miles (10km)
40 mins
30 mins
Rest
Rest
(including 5 mins
long run
easy
cross training
speed work
warm up and
cool down)
30 mins
tempo
40 mins
40 mins
30 mins
8 miles (13km)
Rest
Rest
(including 5 mins
easy
cross training
speed work
long run
warm up and
cool down)
30 mins
tempo
45 mins
50 mins
40 mins
8 miles (13km)
Rest
Rest
(including 5 mins
easy
cross training
long run
speed work
warm up and
cool down)
30 mins
tempo
45 mins
50 mins
40 mins
6 miles (10km)
Rest
Rest
(including 5 mins
easy
cross training
speed work
long run
warm up and
cool down)
30 mins
tempo
50 mins
60 mins
40 mins
10 miles (16km)
Rest
Rest
(including 5 mins
easy
cross training
speed work
long run
warm up and
cool down)
Continued on next page

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